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After a long rest

I am a former swimmer, trying to get back into competitive swimming. I have been out of the pool 20 years and put on some extra pounds. This blog primarily documents my journey back to competitive swimming. And I should say having fun along the way!!!

  1. Week 204 - Tuesday

    by , August 30th, 2016 at 09:25 AM (After a long rest)
    My training partner and best swim bud Bill moved to Fort Wayne, Indianna about a month ago and despite missing him I am very happy he and his family now have some work stability. During drylands we face timed Bill and he joined us remotely. It was actually kind of fun him doing the workout with us and us passing the phone around as we did the exercise and chatted to Bill. It's amazing how doing this pushed the pain associated with our crazy abs to background and everyone commented that it was much easier this morning. We had 8 of us including Bill at 5:00am doing crazy abs. The Rockwall contingent met at 4:30am as usual and did a warmup before joining Bill who did a run before he did crazy abs.

    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    Swimming setup scy
    400 left arm swim with snorkel
    6x50 left hand finger tip drag high elbow drill on :50
    20x50 kick on 1min best average
    300 easy
    12x25 underwater on :40

    I held :39/:40 on the kick which is by far my best average on this set.
    Categories
    Swim Workouts
  2. Week 204 - Monday

    by , August 30th, 2016 at 09:10 AM (After a long rest)
    I had a good night of sleep on Sunday night.

    Last week was a terrific work week(hard) with some significant business wins. Our business is really starting to see some momentum and it's exciting. All the hard work is paying off; sounds a lot like swimming!

    today was a long aerobic type workout which I choose to do with fins. I find these longer sets very boring just kicking. Somehow keeping up with everyone else and doing it with the group helps.

    Warm up
    400 left arm swim with snorkel
    6x50 left arm finger tip drag with high elbow drill on :50

    main sets
    4x200 streamline back kick with fins on 2:30
    3x300 streamline back kick with fins on 3:45
    2x400 streamline back kick with fins on 5mins
    1x500 streamline back kick with fins on 6:15

    warm down
    200 easy

    i was holding 1:05 pace throughout the kick set with fins. I tried adding one more underwater kick per wall today to make it a little harder aerobically. I felt ok!
    Categories
    Swim Workouts
  3. Week 203 - Saturday

    by , August 28th, 2016 at 09:31 AM (After a long rest)
    Pain at night in my elbow has been a constant the past few months. I go to sleep with my arm in one position and then when I move the arm it wakes me up. It's a sharp pain initially and a dull ache until the arm warms up. Once the arm is moving the pain dramatically subsides so throughout the day it generally feels pretty good. Squeezing my hand really hurts and trying to apply pressure on the catch is also painful.

    Friday night i woke up at around 1am and struggled to go back to sleep until around 3am. Practice was early today due to the special Olympics being hosted at our pool and starting at 8am. We normally swim from 7-8am on Saturday(although I will often get an extra 15minutes by getting in early). Today was a 5:45qm start. Tom asked if people wanted to do some timed swims with pads since the pool was setup for the meet. I never need asking about racing but sometimes others are reluctant.

    Warm up
    400 left arm swim with snorkel
    6x50 left arm finger tip high elbow drag drill with snorkel on 1min
    8x50 kick on :45 getting heart rate up

    2x200 back kick with fins on 10mins with 200 warm down after each 200[1:54.4, 1:53.2]

    3x100 back kick with fins on 5mins with 200 warm down after each 100[:52.8,:53.8,:53.4]

    2x50 left arm only free on 3:30 with 100 warm down after each 50[:30.1 :26.4]

    on the swims with fins I was not allowed to flip turn on the pads so I swam 150 on the 200s and 50 on the 100s in the half lane next to the bulkhead and then went under the lane line on the last turn and finished in the lane with pads. I have done 200s kick with fins before and prior to today my best was a 1:55 so I was pleased with these. The :52.8 was really good but hurt really bad as shown on my next 100 which was a second slower. I dug deep on the last one and was happy to be faster and probably would have been a little quicker but glided in on the finish.

    The 50s were fun! On the first one I was very timid with the start and went easy down the first 25. At the turn I noticed I was a body length or more behind the pack and decided to pick it up and see if I could I catch everyone. It was pretty tight but I finally went ahead inside the flags. On the next 50 I was more aggressive on the start, first 25 and the turn and was very surprised with the time.

    This is was a lot of fun!
    Categories
    Swim Workouts
  4. Week 203 - Friday

    by , August 26th, 2016 at 09:22 PM (After a long rest)
    I had a great night of sleep only waking up when the alarm went off. Unfortunately I was tired again and it took me a while to get going.

    The pool was setup scy.

    Warm up
    400 left arm pull with snorkel
    6x50 left arm high elbow finger tip drag drill on :55

    main sets
    500 kick alternating 50 flutter, 50 breast kick
    12x50 kick on 1min descend 1-4,5-8,9-12
    16x25 with fins underwater on :30
    8x75 kick on 1:10
    2x(
    25 flutter kick on :30
    50 fly kick on 1min
    75 breast kick on 1:20
    100 flutter kick on 1:40)
    100 kick afap

    warm down
    100 easy

    Oh this was a lot of kicking. The 500 kick actually went pretty quick. The 50s kick I held :41/:42s. The 25s underwater were really tough despite the fins. I was gasping for air. The 75s kick I held 1:01/1:02s. On the 25,50,75,100 I kicked as active recovery. On the 100 afap I went 1:16.
    Categories
    Swim Workouts
  5. Week 203 - Thursday

    by , August 25th, 2016 at 11:23 AM (After a long rest)
    I had a good nights sleep last night but was very tired this morning. I struggled getting up but did haul my butt out of bed this morning.

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    12x50 streamline back kick on 1min
    200 easy

    I cut the swim workout short based on feeling pretty whooped this morning.
    Categories
    Swim Workouts
  6. Week 203 - Wednesday

    by , August 24th, 2016 at 09:27 PM (After a long rest)
    I again slept great last night.

    The he pool was setup scy

    warm up
    400 left arm pull with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    main sets
    4x200 descend 1-4 streamline back kick with fins on 2:30
    8x(100 kick with board on 2mins, 50 kick with board on 1min, 50 kick afap on :40)
    8x(50 streamline back kick with fins afap on 1min, 50 streamline back kick building to afap on 1min)

    warm down
    200 easy

    i was 2:10,2:07,2:05,2:03 on the 200s back kick with fins. On the 100s kick I was holding 1:25/1:26s, on the 50s I held 41s on the easy one and then :35/:36 on the afap one. On the afap 50s with fins I was holding :24s.
    Categories
    Swim Workouts
  7. Week 203 - Tuesday

    by , August 24th, 2016 at 09:18 PM (After a long rest)
    It's been a busy week but luckily no travel. My kids started back at school yesterday and I was back coaching the senior group. It was terrific seeing the kids again and despite it only being a few weeks it felt much longer. Both my kids like there teachers and seemed to be ok being back at school. My daughter has moved up to the racer group(13-14) and has a new coach who we both know and she likes. She is 13 next month but it's so hard to think she is will be a teenager.

    I had had a good night of sleep on Monday and was back in the gym at 4:30am. Oh it was early!!!!

    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    20x50 kick best average on 1min
    12x25 underwater with fins on :35
    200 easy

    i was able to hold :40/:41 throughout the 20x50s kick.
    Categories
    Swim Workouts
  8. Week 203 - Monday

    by , August 22nd, 2016 at 02:27 PM (After a long rest)
    I had a restless night last night and kept getting up throughout the night. Surprisingly I swam ok today.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on 1min
    6x300 streamline kick with fins on 4mins
    8x50 kick on :50 descend 1-4,5-8
    4x100 kick on 1:30 descend 1-4
    12x25 underwater on :40
    Categories
    Swim Workouts
  9. Week 202 - Saturday

    by , August 22nd, 2016 at 02:24 PM (After a long rest)
    I finally took some ibuprofen before bed and had a much better night of sleep.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip drag on 1min
    16x100 kick with fins on 2mins best average
    12x50 kick on :45

    i held :56/:57s on the 16x100s and finished with a :53
    Categories
    Swim Workouts
  10. Week 202 - Friday

    by , August 19th, 2016 at 09:17 PM (After a long rest)
    To say yesterday was a long day was an understatement. I was on the 6am flight to Washington DC and then my flight back from DC was delayed 2 hours arriving back at the airport at 11:30pm which resulted in a 12:30am bed time. The alarm went off way too early this morning.

    Today the the pool was setup as scy

    400 left arm swim with snorkel
    6x50 left arm finger tip drag on 1min
    16x25 kick afap on :40
    8x75 kick on 1:10
    4x(100 on 1:45 as odd lengths left arm fly, even lengths left arm back drill, 100 kick on 1:45, 100 alternating streamline back and butterfly kick on back on 1:45)
    200 easy
    Categories
    Swim Workouts
  11. Week 202 - Wednesday

    by , August 17th, 2016 at 09:23 PM (After a long rest)
    I was in Birmingham, Alabama yesterday but got home around 7pm. I went to bed pretty early and had a good night of sleep. I have been using fins a fair amount the past couple of weeks and my feet are pretty cut up, so this morning brought a short pair of socks to try to protect the blisters on my feet. It feels a little bit like a no win right now.

    The pool was setup scy for the first time in a while today.

    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x50 streamline back kick with fins on 1min
    400 kick on 6mins
    300 kick on 4:30
    200 kick on 3mins
    100 kick on 1:30
    16x25 underwater with fins on :40

    I held :25/:26 on the 50s kick with fins. This hurt! The 400,300,200,100 kick was done without fins and was pretty much touch and go.
    Categories
    Swim Workouts
  12. Week 202 - Monday

    by , August 15th, 2016 at 09:09 PM (After a long rest)
    I once again woke up throughout the night in pain. I think my elbow stiffens up when I don't move it and then when I do move the pain wakes me up. I woke up to rain this morning which is a rare August occurrence in Texas.

    The he pool was setup LCM again today.

    400 left arm free with snorkel
    6x50 left arm finger tip drag drill on 1min
    8x200 streamline back kick with fins on 3mins
    12x100 streamline back kick with fins trying to go 15m underwater off start and turn on 1:30
    6x50 streamline kick with snorkel on 1min
    Categories
    Swim Workouts
  13. Week 201 - Friday and Saturday

    by , August 14th, 2016 at 10:00 AM (After a long rest)
    I got back from Detroit around 10pm on Thursday and had a good night of sleep. On Friday morning it took a little longer than normal to get up and get going.

    The pool was setup LCM

    Friday
    400 left arm swim with snorkel
    8x150 streamline back kick with fins on 2:15
    8x100 kick with fins as 50 fly kick, 50 flutter kick, on 1:30
    12x50 streamline kick on 1min
    6x50 kick afap on :45
    200 easy

    Saturday
    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x100 kick with fins best average on 2mins
    12x50 streamline kick on 1min
    200 easy

    friday was tough but primarily because I was tired, whereas Saturday was hard because I got after the 16x100s kick with fins. I was able to hold 1:04/1:05 average. I feel like I am not getting as good an overall physical workout by just kicking but I am keeping my heart rate up even on the longer kicking. I am also trying to mix fins and plain kicking.
    Categories
    Swim Workouts
  14. Week 201 - Thursday

    by , August 11th, 2016 at 05:44 PM (After a long rest)
    Yesterday I flew back to Dallas and then flew to Detroit. I ended up having a tight schedule this morning and did a dryland workout at the hotel.

    15 mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    I had a terrible night of sleep and ended up taking Tylenol at about 1am. I ended up phoning my doctor this morning about my elbow. I just got voice mail.
    Categories
    Swim Workouts
  15. Week 201 - Tuesday

    by , August 11th, 2016 at 04:44 PM (After a long rest)
    I flew to Salt Lake City on Monday and was able to do my normal dryland workout and a shirt swim while I was in town at the Dimple Dell Rec Center; a really pretty 50m outdoor pool setup across the pool as a 25m pool.


    15 mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    Pool setup 25m
    400 1 arm free with snorkel
    6x50 1 arm finger drag drill
    12x50 streamline kick with snorkel with :15 rest
    10x100 kick with fins on 1:30
    200 easy

    The swim was great but I did not have much time, it was at altitude and there were no backstroke flags. I was whooped when I was done despite not much distance.
    Categories
    Swim Workouts
  16. Week 201 - Monday

    by , August 8th, 2016 at 01:36 PM (After a long rest)
    I had a terrific weekend at the Austin Speedo Futures meet and the kids I have been working with swum unbelievably well. We had 10 kids ranging from 15 to 18 swimming and for most of the meet we sat in 3rd place in the team competition and we had several kids in the running for the high point on both the boys and girls events. We ended up coming up a little short last night(due to no men's relays), but ended the meet with a couple of 2nds in the meet high point awards and 4th overall as a team. We now have 8 kids qualified for winter junior nationals with several others very close. I have really enjoyed coaching and have learnt a lot working with Neil. I am hooked on continuing to work with the kids assuming I can continue to fit it in with my own swimming and work commitments.

    The only big downside to the Futures meet was the time I got back to Dallas. Going to bed at 12:30am and waking up at 4:30am was tough and I suspect I will be dragging tonight. I am traveling all week this week and with the elbow injury it will be tough to swim everyday but I am planning on trying.

    Today we had several visiting younger masters swimmers and normally I would have had fun swimming with them, but instead I kicked. My wife says I am not good when I am sick and I am obviously not good being injured!

    Pool was setup LCM

    Warm up
    400 1 arm free with snorkel
    6x50 1 arm finger tip drag drill on 1min

    Main Sets
    streamline kick with fins
    100 kick on 1:25
    200 kick on 2:50
    300 kick on 4:15
    400 kick on 5:40
    300 kick on 4:15
    200 kick on 2:50
    100 kick on 1:25
    10x50 kick no fins on 1min
    12x50 kick with fins on :37.5

    Warm down
    100 easy

    I felt really tired during the warmup but by the main set was warmed up and felt ok. On the pyramid I was holding 1:15 pace. On the 50's without fins I was coming in on :50 and the final set with fins I was holding :36s; other than the first one these were all touch and go 50s.
    Categories
    Swim Workouts
  17. Week 200 - Thursday

    by , August 4th, 2016 at 08:45 AM (After a long rest)
    I had a good night of sleep and woke up easily this morning. The plan last night was that both my kids would be coming to the gym this morning. As I suspected neither wanted to get up and despite me trying I lost the battle. I headed to the pool in my wife's car since I am heading to Austin from the pool for the Futures meet. As I pulled up at the pool I realized I had left the pool key on my cars key chain. Agghhh! I headed home and picked up the key but as a result was running about 30 minutes late today.

    10mibs on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again and then did 1min straight on the last round

    Pool setup LCM
    400 1 arm free with snorkel
    6x50 1 arm finger tip drag drill on 1min
    6x100 kick on 2mins
    300 kick with fins on 4:30
    200 kick with fins on 3mins
    100 kick with fins on 1:30
    2x50 kick with fins on :45
    Categories
    Swim Workouts
  18. Week 200 - Wednesday

    by , August 3rd, 2016 at 06:02 PM (After a long rest)
    I had the meeting with the orthopedic surgeon yesterday and we did a contrast MRI. The outcome was a rip in the muscle and tendon on the interior medial epicondyle. I was given a cortisone shot and told that it should heal in 4-6 weeks if I back off use of the arm. My doctor said that about 20% of the time the ripped tendons require surgery and we have tentatively set a date in September to do this if needed. After the appointment I went home and looked at you tube videos of the procedure and OMG it looks awful. I am determined to back off and try to get it to heal naturally.

    I had a restless night of sleep with work rattling around in my head, but got up and went to practice this morning. The pool was setup LCM and I did a LOT of kicking. I started out with a warmup doing one arm free which I think I will continue to do, but then kicked for about 45 minutes.

    Pool Setup LCM

    Warm up
    400 1 arm free with snorkel
    6x50 1 arm free with finger tip drag drill on 1min

    Main Sets
    6x100 kick with board on 2mins descend 1-3,4-6
    300 streamline back kick with fins on 4:30
    200 streamline back kick with fins on 3mins
    100 streamline back kick with fins on 1:30
    12x50 kick descend 1-4,5-8,9-12 on 1min
    8x50 kick done as 50 fly kick, 50 back kick, 50 fly kick, 50 flutter kick with fins on :45

    Warm down
    100 easy

    Not much total distance here but a lot of long course kicking.
    Categories
    Swim Workouts
  19. Week 200 - Tuesday

    by , August 2nd, 2016 at 12:16 PM (After a long rest)
    Its been a busy few weeks. I have been swimming but my elbow and life has been conspiring against me. I see the orthopedic surgeon later today so I will know when I am getting scoped.


    Last week my daughter had TAGS(Texas Age Group Champs) at the Northside ISD aquatic center and some of my senior group swam at the American Long Course meet in Lewisville. I obviously went with my daughter rather than my senior group but I was somewhat torn, since I have been working with these kids all year. Neil ended up going to Lewisville and with constant text messaging I managed to get through the meets. My daughter had a slower than anticipated start to the meet adding a few tenths on her 200IM and 50Back, just missing both B finals. On Saturday she swam her favorite event, the 2Back and crushed her entry time ending up going 2:30.4 in the A final and finishing 4th. On Sunday she swam the 100 back and again dropped big time going 1:12.1 and making the B final. She was very happy and I was very proud of my girl!


    Unfortunately we did not get done with finals until about 8pm on Sunday and by the time I got back to Dallas it was after 1am. I was supposed to open the pool for masters but instead texted a friend who opened the pool and I slept until 7am. I have the next group of seniors swimming at the Futures meet in Austin next week followed by a smaller group going to Minneapolis for Jnr Nationals the week after. Work is also very hectic so trying to get everything done is a real challenge.


    This morning my son and I did dry lands at the pool and then I did about a 3k swim:


    15mins on stationary bike

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    8x150 pull on 2:15
    8x50 kick on 1min
    8x50 finger tip drag drill on 1min
    Categories
    Swim Workouts
  20. Week 199 - Friday

    by , July 22nd, 2016 at 03:06 PM (After a long rest)
    This morning my best swimming friend and training partner Bill Elizondo announced he and his family are moving to Fort Wayne Indiana. Bill and I are great friends and I will miss him and his family a lot. The great thing about swimming as it relates to friendships is we will get to see each other on a regular basis for Nationals, Worlds and travel meets.

    My elbow felt terrible during warmup but loosened up and to my great surprise I had a terrific practice. This was most certainly not our normal type of practice and despite the low yardage it hurt really bad. All out broken 200s with fins. I saw times on this set I have not seen since college! Now if I could only surgically attach my fins during races it would be like swimming in my early 20's again!

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    500 kick

    Main Sets
    4x200 free/back fins with 2 minutes between 200's as:
    #1 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #2 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #3 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #4 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back

    12x50 drill on 1min
    12x25 fly in honor of bill on :45

    Warm down
    200 easy

    I did not know where Tom was going when he said 500 kick. We don't do this type of set! When I heard the main set I thought he was kidding at first(apparently my daughter did this set LCM yesterday and was 2:14 on her 200 back(OMG)). I was 1:46 and 1:47 on the 200s back, and 1:40 and 1:38 on the free. This hurt really bad but it was also fun to swim this fast!

    The rest of the workout was pretty easy. The 12x25's fly in honor of Bill was sort of our guard of honor salute to our 200fly man!!
    Categories
    Swim Workouts
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